Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Heh, not one bit... Especially after taking a week off I feel like a lazy ecto turd... When I train I don't use much volume either, 18 sets AT MOST, and usually less.

Going for a Westside routine I see . I'm sure you'll do great at it

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Going for a Westside routine I see . I'm sure you'll do great at it

Yeah, thanks for emphasizing the lazy ecto turd.... Thanks a lot....

Another thing I found out yesterday... When I want to Caribou to study for an exam, the guy that interviewed me was working... I found out they hadn't decided on hiring yet, they're still in the process... When he said Tuesday, I assumed it was the tuesday right after my interview, but it's this coming Tuesday, so it's still possible I might get the job... Here's to hoping anyway.

Posted by: Seanp156

First day of new diet today, and let me tell you it's hard to eat this much in the morning !

Also maxed on bench for the first time ever today, I was hoping to hit 185, but after I did 175 I knew there was no way I'd be getting that today...

Diet so far...

Meal 1: 2 whole eggs, 4 egg whites, 1/2 cup oatmeal (slow cooked), and 8 oz chicken breast. Creatine, glucosamine, multivitamin and fish oil.

Meal 2 (post w/o): protein shake and 1/2 banana

Meal 3: 6-8 oz Sweet Potato, 8oz Chicken breast.

Anyway, w/o is as follows

5 mins biking

Flat BB bench -
95lbs 3 reps
135lbs 2 reps
155lbs 1 rep PB
175lbs 1 rep PB

DB Rows
45lbs 10 reps
55lbs 10 reps

DB Seated Press
30lbs 8 reps
40lbs 7 reps

Machine Rows
70lbs 14 reps
90lbs 10 reps

BB Underhand Row
95lbs 10 reps
95lbs 12 reps

Leg Raises
BW x 20 reps

10 minutes biking

stretch

This is NOT what my Westside routine is going to be, because well...that's not what a Westside w/o would look like... I'm just finding my maxes this week and doing a little extra work afterwards.

Posted by: Saturday Fever

Be sure to remember that 175 is your 1RM. The entire next 8-9 weeks will be working on that assumption. And in 8-9 weeks you're going to be very pleased and in the low-to-mid 200s.

Posted by: Seanp156

Quote:

Originally Posted by Saturday Fever

Be sure to remember that 175 is your 1RM. The entire next 8-9 weeks will be working on that assumption. And in 8-9 weeks you're going to be very pleased and in the low-to-mid 200s.

Heh, I don't think it will be easy to forget 175 is my max...it's not like I'm going to be able to use that for working sets the next 8-9 weeks

. 200s would be awesome

.

Edit... Also, what height should I use for box squats when I'm maxing out?

It's 10:35 PM and I'm just getting Meal 5 in right now... I don't know if I'll be able to get # 6 in...

Posted by: Archangel

Brother Sean, West-side huh? Cool, your gonna do GREAT, I just know it my friend!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Brother Sean, West-side huh? Cool, your gonna do GREAT, I just know it my friend!!!

Thanks Arch !

I'm a little pressed for time today, so I just did my squats and a little tricep work. I got an exam in 2.5 hours and I need to study

.

Anyway, here goes...

10 mins elliptical warmup

Box Squats
A little time getting used to box squat with just the bar...
95lbs x 3
135lbs x 3
155lbs x 2
175lbs x 1
185lbs x 1
195lbs x 1 PB
205lbs x 1 PB
215lbs x 1 PB
225lbs x 1 PB

Weighted Dips
BW + 20lbs x 8 PB
BW + 20lbs x 5
BW + 10lbs x 5

Bench Dips
BW x 20
BW x 10

stretch

Have a good day

Posted by: Archangel

Look at those PB's!!! Awesome job my Friend!!!

Posted by: DeadBolt

Good work my friend! Congrts on the PBs!

Posted by: Seanp156

Thanks Arch and DB.

I never realized how little volume on squats could make you sore the next day... My legs are the more sore than they've been in a while... Same with my tris... The weighted dips seems to hit my front delts a little as well.

Posted by: Archangel

Sometimes less is more my Friend!!!

Posted by: gwcaton

Nice wo

And PB's to boot

Looking strong !

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Nice wo

And PB's to boot

Looking strong !

Thanks GW... I'm definately far from strong at this point though

Posted by: Seanp156

Pretty dissapointed today, I got to 305 and more or less got it up, but my grip on my left hand was horrible and the bar started to slip at the top so I had to set it down really fast... 305 was my previous PB, so I decided to try 315 and REALLY focus on grip... When I tried it, I got it about an inch or two off the ground and just couldn't get it any further. I don't know if my lower back and legs were fatigued from squat day, or the previous sets or what...

So I guess 305 should be used as my max if I got it fine before, or should I go with the 295 I got today? Can you confirm SF?

10 mins warmup on bike

Convetional Deads
135 x 3
185 x 3
225 x 3
245 x 3
265 x 2
275 x 1
295 x 1
305 x 1 (grip failed once I got to the top)
315 x 0

Shrug Machine
90lbs x 10
180lbs x 10

Cable Crunches
110lbs x 20
120lbs x 14

EZ Bar Curls
65lbs x 10

Seated Alternating Db Curls
30lbs x 14 ( 7 each arm)

stretch

Posted by: Seanp156

Westside Routine Courtesy of Saturday Fever.

Monday-Max effort sq/dl day

1) Box squats to 1RM
2) Reverse Hypers 4 x 8-10
3) Weighted Situps 2x 8 –20, and Hanging Leg Raises 2x 8-20
4) Lat Pulldowns 3x 8-10

Wednesday-Max effort bp day

1) dumbbell presses for 3 sets of 20 reps
2) JM presses for 3-4 sets of 3-10 reps
3) Cable Pushdowns-3-4 sets of 8-10 reps
4) DB Side lateral raises:3-4 sets of 8-12 reps
5) BB Rows 4-5 sets of 8-10 reps
6) Preacher Curls 2-3 sets of 8-20 reps

Friday-Speed squat day

1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max
2) Rack Pulls 4 x 8 - 10
3) Weighted Situps 2x 8 –20, and Hanging Leg Raises 2x 8-20
4) neck work (What do I do for these SF ? My neck has gotten pretty thick just from deads/shrugs already)

Sunday-Speed BP

1) Speed benches: do 8-10 triples 60% of raw max
2)Tricep DB Extensions
3)Pushdowns 3-4 sets of 8-10 reps
4)Front raises 3-4 sets of 8-10 reps
5)Cable Rows 4-5 sets of 8-10 reps
6) Seated DB Curls 2-3 sets of 8-20 reps (if I do them alternating, do I need 8-20 reps per arm?)

Other than the question noted in the routine, my main question is should I rotate any of the exercises before the 8-9 weeks is over, and should I just keep deadlifts out of the picture for now, or what?

Also, SF keep in mind I don't have a workout partner/spotter so some things like board presses and floor presses would be very difficult to do. I do my squats + benches in the power rack with the stops at appropriate levels. Would you recommend throwing in suspending bench presses in there in place of something else?

I just took a look at Ihateschoolmt's new journal and it looks like he's starting a Westside routine as well.... I'm wondering if that would be better suited for me... What do you think SF?

Posted by: Archangel

Interesting, I'll be here for ya my Friend!!!

Posted by: DeadBolt

Good work getting your maxes!! Now time to kick ass my friend just be careful not to hurt yourself....form form form form!!

Posted by: Seanp156

Yes, I do hope to keep from injury

. Looks like SF is busy... I'd like him to take a look over my routine before I start tomorrow...

Posted by: Seanp156

Today was my first ME squat day... not too bad overall, took it pretty conservatively... I stopped at 205 for a single because my right shoulder started to get a little pain in it starting at 195, but it wasn't horrible. Also, much past 205 and form starts to get a little iffy... 225 I felt like I had too much lean to feel comfortable with.

Also, I tried reverse hyper and I don't really like them much... they just feel awkward and don't seem to hit the lower back/ham like normal hypers do for me, so I think I'll most likely go with normal hypers from now on.

10 mins elliptical warmup

Box Squats
135lbs x 3
155lbs x 3
175lbs x 3
185lbs x 2 (a little frustrating knowing that I got 185 x 5 about 6 months ago, but I still may be able to do that, it's just a different routine now)
195lbs x 1
205lbs x 1

Reverse Hypers
20lbs x 10
40lbs x 8
30lbs x 10

Hyper Extensions
25lbs plate x 9

Declined Weighted Situps *EDIT* accidently left these out
25lbs plate x 15
25lbs plate x 11

Hanging Leg Raises (the were actually hanging, with arms in the harnesses... I always start to swing, which gets annoying, so I ended up stopping myself after each rep.... ANNOYING!)
BW x 10
BW x 10

WG Lat Pulldowns
110lbs 10 reps
100lbs 9 reps
100lbs 8 reps

stretch

Posted by: gwcaton

Looks good to me

Posted by: Rocco32

Looking good Sean. So how do you like the box squats? I wish my gym had a reverse hyper, I'm jealous.

Posted by: Seanp156

I like box squats pretty well... I actually used to do them before I switched gyms, but I had to use a bench because they didn't have any boxes there...

I don't know about the reverse hypers... I personally don't like them as well as normal hypers.

Posted by: Seanp156

Well, todays w/o was....different at least to me. The 20 rep bench sets are killer.... The last couple sets I fell fairly short of the rep goal.

I did like the JM presses pretty well, but after the benching, the weight used was pretty minimal... Plus I wasn't using a power rack and I had no spotter so I played it safe weight wise, still felt good though.

Well, I got class in 2 hours and a paper due tomorrow so I gotta get some stuff done !

5 min bike warmup

DB Presses
35lbs x 20
35lbs x 15
30lbs x 14

JM Presses
95lbs x 8
95lbs x 10
95lbs x 8

Cable Pushdowns
60lbs x 10
60lbs x 10
60lbs x 10

DB Side lat raises
15lbs x 12
15lbs x 10
15lbs x 8

BB Rows (felt strong on these... almost like I could've hit my pb of 175 x 5 or 6, forget which it was)
135lbs x 10 (double underhand)
135lbs x 10 (double underhand)
135lbs x 8 (double overhand)
135lbs x 8 (double overhand)

Preacher Curls (haven't done these forever)
50lbs x 14
50lbs x 9

Posted by: Rocco32

Nice w/o Sean!! Those 20 reps are pretty hard eh? LOL, I bet you were cursing them by the time of your 3rd set, I know I was!

Posted by: Seanp156

Hehe, yeah they were really hard.... The most I've ever repped before for presses was around 12, so 20 makes quite a bit of difference !

Posted by: Archangel

Great w/o's in here my Friend, keep it up Brother Sean!!! 20 reps in ANYTHING can be a KILLER!!!

Posted by: gwcaton

Nice wo Sean

Someone refresh my memory. JM presses ? is that the one with a board on your chest ?

Posted by: Seanp156

Nah, it's like a REALLY close grip bench press....like hands 6 inches apart, lowering the bar about 6 inches away from your chest very controlled, then exploding back up..... here's a visual link: http://www.theministryoffitness.com/...ms/jmpress.htm

Posted by: CaptainDeadlift

Welcome to westside training. It's starting to catch on here quite a lot.

Think of westside as a training philosophy, rather than a program with specific exercises. The first two weeks will be a feeling out process, getting used to the volume, and acclimating to low rep sets. You can swap similar exercises (i.e., DB rows instead of BB rows, etc.).

It's also important to be able to identify the weak points in the major lifts, and to work those areas heavy and early in the workout, when you're freshest.

Good luck.

Posted by: Saturday Fever

Sorry I've been delayed in arriving. Mid-terms are evil.

The Cap'n hit it spot on. Your first couple weeks wiull be getting used to the ideas, the first 9 weeks you'll be identifying weaknesses. At that point, the routine tunes itself on a daily basis to what you need to be doing.

Your sessions look spot on. I'm REALLY impressed with your first 3x20 dumbbell day. I've never met anyone who introduced themselves to the lifting style and didn't have a total meltdown on that by the 3rd set. Very solid work.

Posted by: Seanp156

Hehe, I hear ya on the mid-terms... Thankfully mine are over for now, but I still have some damn research papers to work on

.

I think I can identify SOME of my weaknesses already, but not in an entirely technical sense... For example, once I get down to 1 rep squats, the weight can feel pretty heavy right out of the rack, and then also right after I touch the box it's slow to get it up the first few inches... On benching, again it often feels heavy after unracking it, but it's not really difficult off the chest right now, but about 3-5 inches off the chest. Deadlifts are easily my strong point for now, but grip is probably the biggest issue... Second to that, when I tried 315 after 305, I could only get it a couple inches off the ground.

On the dumbbell presses, I so wanted to give up early because the burn was so crazy by the 3rd set.... I just kept telling myself "get more than 12 !!!" I kind of felt I had the strength to do more, but the burning sensation just gets crazy. I woke up SO sore this morning after yesterdays workout (although I guess I should say YESTERDAY morning because it's 3:00 AM now... Still gotta get my 6th meal in

)

Would it be alright do to speed deads tomorrow after speed squats? I'm planning on doing rack deads regardless, so maybe I should leave the speed deads out if I'm doing these, or should I just go ahead?

Posted by: b_reed23

lookin great in here Sean!!

Posted by: Seanp156

Thanks Billie, you're pullin a late nighter too I see?

Posted by: CaptainDeadlift

Quote:

Originally Posted by Seanp156

I think I can identify SOME of my weaknesses already, but not in an entirely technical sense... For example, once I get down to 1 rep squats, 1. the weight can feel pretty heavy right out of the rack, and then also right after I touch the box it's slow to get it up the first few inches... On benching, again it often feels heavy after unracking it, but it's not really difficult off the chest right now, 2. but about 3-5 inches off the chest. Deadlifts are easily my strong point for now, 3. but grip is probably the biggest issue... Second to that, when I tried 315 after 305, 4. I could only get it a couple inches off the ground.

5. Would it be alright do to speed deads tomorrow after speed squats? I'm planning on doing rack deads regardless, so maybe I should leave the speed deads out if I'm doing these, or should I just go ahead?

1. Do walkouts. Start at 50 lb higher than your 1 RM. Unrack the weight, step back into a squatting position, and then rerack the weight without doing the squat. Keep adding weight until you cannot unrack the weight or you feel as if you will collapse under the weight. Try 3-4 sets.

2. Your triceps are the weak point. Do floor presses, board presses, JM presses, CG presses, dips. Make tricep work the second thing you do on upper body day (after max effort exercise(s) on ME day, after speed bench (or equivalent) work on DE day.

3. Chalk is your friend.

4. Rack deadlifts, starting from roughly mid-shin.

5. That's when I do them (right after the box speed squats on DE lower day).

Posted by: Seanp156

Thanks CD, I figured my tris were my weakpoint on benching a while ago... That's why I used to do weighted dips and bench dips a lot.

I think I might substitute weighted dips in for cable pushdowns.... Pushdowns have never seemed to do much for me.

Posted by: b_reed23

hiya Sean...I had just gotten out of work at that time...what was your excuse for being up so late??

Posted by: Seanp156

Uhh... hanging out with my friends....

I would've been up that late anyway, my body's just used to getting to bed around 3 am... I keep telling myself to go to bed earlier, but it never happens...

I'm about to head off to the gym, but I'm a little confused about the speed squads and deadlifts.... Are you supposed to complete the entire set as quickly as you can, or are you just supposed to explode out of the hole for squats, and off the ground for deads?

Posted by: CaptainDeadlift

just supposed to explode out of the hole for squats, and off the ground for deads

Posted by: CaptainDeadlift

Quote:

Originally Posted by Seanp156

I think I might substitute weighted dips in for cable pushdowns.... Pushdowns have never seemed to do much for me.

Have you tried them with various attachments? Rope, V-bar, and both 1 and 2 arm reverse grip (palm up). 2 hand reverse grip is easier if you have an EZ bar attachment.

Posted by: Seanp156

Quote:

Originally Posted by CaptainDeadlift

Have you tried them with various attachments? Rope, V-bar, and both 1 and 2 arm reverse grip (palm up). 2 hand reverse grip is easier if you have an EZ bar attachment.

No, I've pretty much always done them with the really small v-shape grip. I might give the others a try, but nothing gets my tris more sore than weighted dips and bench dips.

Todays w/o was exhausting... took a pretty damn long time to do as well, even though more RIs were about 1 minute.

When I got done stretching, I caught the manager going out the door and asked her if the gym was looking to hire, and she said yes, actually. So, she wants me to drop off my resume sometime this week and she'll pick it up next sunday... I REALLY hope I get hired, I need money, plus the gym is really close to where I live.

10 mins biking warmup

Speed Box squats
a few sets with the bar to get the feel and adjust power rack properly
95lbs x 3(warmup)
115lbs x 3(warmup)
135lbs x 2 (warmup)
150lbs x 2
155lbs x 2
155lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2

*EDIT* almost forgot these...
Rack Walkouts (as per CD's advice)
225lbs x 1
245lbs x 1 (felt heavy as hell)

Speed Deadlifts
135lbs x 3 (warmups)
155lbs x 3 (warmups)
185lbs x 3
185lbs x 3
185lbs x 2
185lbs x 2

Rack Deads (please, shoot me now

)
185lbs x 8
185lbs x 8
185lbs x 8
185lbs x 8

I really just wanted to leave at this point, but after this it was pretty much all downhill...

Cable Crunches
120lbs x 20
120lbs x 12

Hanging Leg Raises
BW x 10 (does ANYONE have advice on how to keep from swinging on these !?)

Leg Raises (the kind with a back to lean against etc)
BW x 20

DB inside shrugs
50lbs x 12
55lbs x 12

Stretch

..... I have a feeling I'm gonna feel like crap tomorrow morning.

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

No, I've pretty much always done them with the really small v-shape grip. I might give the others a try, but nothing gets my tris more sore than weighted dips and bench dips.

Todays w/o was exhausting... took a pretty damn long time to do as well, even though more RIs were about 1 minute.

When I got done stretching, I caught the manager going out the door and asked her if the gym was looking to hire, and she said yes, actually. So, she wants me to drop off my resume sometime this week and she'll pick it up next sunday... I REALLY hope I get hired, I need money, plus the gym is really close to where I live.

10 mins biking warmup

Speed Box squats
a few sets with the bar to get the feel and adjust power rack properly
95lbs x 3(warmup)
115lbs x 3(warmup)
135lbs x 2 (warmup)
150lbs x 2
155lbs x 2
155lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2

Speed Deadlifts
135lbs x 3 (warmups)
155lbs x 3 (warmups)
185lbs x 3
185lbs x 3
185lbs x 2
185lbs x 2

Rack Deads (please, shoot me now

Nice wo Sean , I also predict you will feel that one real quick

Quote:

Hanging Leg Raises
BW x 10 (does ANYONE have advice on how to keep from swinging on these !?)

Go slow ?

Posted by: Seanp156

Do you mean go slow on the actual rep itself? I only do 1 rep at a time, and I start swinging JUST from that, so I have to reset myself each rep.... Gets annoying... I'm wondering if there's any advantage to doing them this way instead of using the one with the back to support you.

Posted by: CaptainDeadlift

Quote:

Originally Posted by Seanp156

Do you mean go slow on the actual rep itself? I only do 1 rep at a time, and I start swinging JUST from that, so I have to reset myself each rep.... Gets annoying... I'm wondering if there's any advantage to doing them this way instead of using the one with the back to support you.

I just reset on each rep. Make sure the body is at rest before beginning each rep. Nice job on the workout, too.

Posted by: CowPimp

Good to see someone else giving Westside a shot. If you like mass too, then eat plenty and I'm sure you'll see the muscle being piled on too.

Oh, and about the hanging leg raises, try to focus on curling your hips straight up instead of out, if you can imagine when I'm saying. Also, if you do get a little swing in it, then just lightly touch your feet to the ground in between repetitions. I love this exercise!

Posted by: Seanp156

I would like to gain some mass from now until about Feb. then cut during spring, and maintain during summer, but so far it's been difficult for me to add more weight....

Here's my current Diet:

Men's Bulk

This is the program is for a 180# guy with a fast metabolism going to 195 in 5 weeks!

Supps:

Multi with meal one
10 grams of creatine a day
5 grams of glutamine before training/ 10 grams after

Oil mix equals 1/2 flax and 1/2 safflower
Oatmeal is always old fashion (slow cooking)

Meal #1
2 whole eggs + 4 egg whites
6 - 8 oz. 93% lean beef or chicken
½ - 3/4 cup oatmeal before cooking
1 TBS Flax Oil (or oil mix)

Meal #2
Protein Drink: 2-3 Scoops Protein, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries

Meal #3
8 - 10 oz. chicken (before cooking)
6 - 8 oz. sweet potato or 1/2 – 1 cup cooked rice
2 cups vegetables (broccoli, etc.)

Meal #4
Protein Drink: 2-3 Scoops Protein Powder, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries)

Meal #5
8 - 10 oz. sirloin steak or lean meat
2 cups vegetables
6 oz potato
1 TBS Flax Oil (or oil mix)

Meal #6 (Non Training Days)
10 -oz chicken breast, 2 cups vegetables;
Or: 3 Scoops protein powder, 6 TBS whipping cream, 20-oz water

Meal #6 (Training Days)
1.5 cups cooked rice, 10 oz sweet potato,
1 banana, 1 cup vegetables, 1 TBS Butter or Peanut Butter

DRINK 6-8 QUARTS A DAY!

Been on this for a couple weeks and I haven't really gained a pound...

The first day I went on it, I noticed by the end of the day I was 3-4lbs heavier than the night before just from the amount of food & water, but first thing in the morning... I don't weight any more yet

Posted by: Seanp156

Todays workout was pretty good... I got up the earliest I have in a while at 10:40 AM

. Once I got past the fact that the weight used on the speed benching was embarassing, I really liked them. It forced me to get a comfortable groove and stick with it... Once I found that, I went up 10lbs from 60% of my 1RM for a while. My problem was taking the bar too far down my torso... almost to my naval instead of mid/bottom of my rib cage.

10 mins warmup on bike

Speed Benches...
setup with the bar
95lbs x 3 (warmup)
105lbs x 3
105lbs x 3
105lbs x 3
115lbs x 3
115lbs x 3
115lbs x 3
115lbs x 3
105lbs x 3
105lbs x 3

Weighted Dips (very tough after benching)
BW + 25lbs x 6 PB
BW + 15lbs x 7

Cable Pushdowns... switched up the grips every set, and went to a different cable machine after the first two sets

Wide grip - 50lbs x 12
Wide grip - 60lbs x 6
Narrow grip - 80lbs x 10
Rope - 70lbs x 10

Front DB Raises (both arms at a time)
20lbs x 8
15lbs x 10
15lbs x 8
15lbs x 8

Cable Rows (switch pulley machine again, as well as grips...)
5th pin x 12 (narrow v-bar grip)
60lbs x 12 (narrow v-bar grip)
60lbs x 10 (wide v-bar grip)
80lbs x 10 (wide v-bar grip) --- Just felt like warmup until I got here

Alternating Seated DB Curls (Crazy forearm vains popping out...)
40lbs x 6 (3 each arm)
30lbs x 14 (7 each arm)

Stretch.

Posted by: Seanp156

Todays w/o was pretty good overall... Nice, quick, and difficult... I started getting a little sick to my stomach by the 2nd set of hyper extensions... RIs were fairly low for the most part, probably around 1 min.

Regrettably, no PB on deads again... I've been stuck at 305lbs the past 3 times on a max attempt... I think my rep/warmup scheme needs revamped because I think of the problems is my lower back gets too fatigued after 295 and 305 to attempt 315. Everything up until 275 comes up easily... Most in under 1 second... 255 might've taken a little longer at 1.5 or so.

Any advice on my workouts so far SF ?

5 mins Bike Warmup

Conventional Deadlifts

135 x 3
185 x 3
225 x 3
255 x 2
275 x 1
295 x 1
305 x 1 (grip felt solid finally... no chalk, straps or belt)

Hyper Extension
25lbs plate x 12
35lbs DB x 10
Dropset BW x 10 (killer)
25lbs plate x 10

Weighted Situps
25lbs plate x 19
25lbs plate x 12

Leg Raises (non hanging, it was in use)
BW x 15
BW x 12

WG Lat Pulldowns
120 x 8 PB at this gym I think
110 x 10
100 x 10

stretch

Here's a couple pics taken about 2 weeks ago right before I started the new diet... Basically I either hope to gain some muscle mass on this diet by around feb, then cut, or maintain my weight while getting leaner.

Posted by: Saturday Fever

If you have the ability to do videos, that would be a great help.

Otherwise, I need to know where you slow, where you stick, etc. These will give me a better idea what needs work.

Also, in your last session you did deads, hypers, then abs and lats. The trade-off in reps, with Westside, is a higher intensity level. I used to tell MonStar "be done in 60 minutes or less. If you hit 60 minutes and you,re not done, you are done."

As a base for you Sq/DL days, I'd like to see at least 3 accessory lifts that work the posterior, followed by lats, and finishing with abs as time permits. Take a look at what Rocco is doing on a daily basis.

Intensity is truly the key. A starting routine that I would recommend would looks something like this:

ME Bench

Bench (or some variation)
work to a 1RM

Triceps
4 sets of 6

Triceps
3 sets of 8

Shoulders
2 sets of 12

DE Bench

Speed Bench (varying grips)
8 sets of 3

Shoulders
4 sets of 6

Shoulders
3 sets of 8

Triceps
3 sets of 8

ME Sq/DL

Squat/Dead (variations, always)
work to 1RM

Hamstrings
4 sets of 6

Hamstrings
4 sets of 6

Lower Back
3 sets of 8

Lats
2 sets of 12

Abs
100 reps

DE Sq/DL

Speed Squats/Deads (varying stances)
8 sets of 2

Lower Back
4 sets of 6

Lower Back
3 sets of 8

Hamstrings
3 sets of 8

Lats
5 sets of 5

Abs
100 reps

That is purely a one-off scenario, but you get the idea. I like to focus accessory work depending on the day (ME or DE). I also like to see guys get hooked with some PRs. To that end, before you change anything, identify your slow and weak spots for me.

Posted by: Seanp156

So... What I've been doing isn't right? I just went off the routine you PMed me originally a while back. Also... my phone can record 15 seconds worth of video, but I can't set it up well on its own, so someone would have to take the vid for me, also resolution on it is not very good... Plus, we don't have a digital camcorder... I might be able to borrow one from someone sometime, but I don't think I could do it on a regular basic... I described my weakpoint/sticking points earlier... Are the not in enough details?

Also, when you say varying grips and stances, you just mean each session, right? Not in the middle?

Also, on ME squat/dead day should I max on both lifts? That seems like it'd be very difficult.... Right now I'm just planning to max each every other week.

Here's the weakpoints in case you missed it:

I think I can identify SOME of my weaknesses already, but not in an entirely technical sense... For example, once I get down to 1 rep squats, 1. the weight can feel pretty heavy right out of the rack, and then also right after I touch the box it's slow to get it up the first few inches... On benching, again it often feels heavy after unracking it, but it's not really difficult off the chest right now, 2. but about 3-5 inches off the chest. Deadlifts are easily my strong point for now, 3. but grip is probably the biggest issue... Second to that, when I tried 315 after 305, 4. I could only get it a couple inches off the ground.

Hrrmm just did a little search... As for a camcorder, do you think this would do the job for gym recording?

http://www.newegg.com/Product/Produc...82E16830187107

I'm not looking to spend a whole lot of money and 640x480 seems decent enough given the price...

Posted by: CowPimp

Hey Sean, definitely listen to SF. He knows his Westside. Also, I have a recommendation. Shoot for a new PR every time on ME day. So, instead of going 295, 305, 315, jump right from 285 to 315. The idea is to warmup without fatiguing yourself. If I were to attempt 315, my warmup would be the following:

95 x 3
135 x 3
185 x 3
225 x 3
255 x 1
285 x 1
315 x 1

Posted by: Saturday Fever

The bench weakness is probably too early to tell, because I'm not going to offer board pressing or pin pressing yet.

The issue of the squat feeling heavy as soon as you unrack it, this is a sign that the abs are weak (and I don't mean you're weak, just a weak spot) and your hip flexors are a weak point. The hips we can work on by widening stances among other things. The abs just need reps and fatigue and work. And you're already doing that.

When I say different stances, I mean do your entire lift (all reps and sets) with a stance that isn't your usual. Maybe a little wider, maybe a little closer together, etc.

I'd like to see your shoulders and lats come up big as well, to assist your bench without being too intrusive yet.

For you, the key now is not to get too much variety. You'll respond very well to doing the same ME lift 2 weeks in a row before changing it up, so give that a shot.

Posted by: Seanp156

Ok, sounds good... So for next week should I do deadlifts again, or squats? Squat's probably need more work, but I like deadlifts better

... I find it strange that my abs would be a weak point... I've consistenly trained them for the 11 months I've been training...

One thing I'm concerned about with widening stances is my hip that I strained in mid summer... I haven't had problems with it for a long time, which I'm thankful for, but I remember a wider stance was partly how I strained it in the first place... Then later, I tried doing a sumo style deadlift with just the bar and had some pretty bad hip pain as well.... I haven't tried wider stances for a long time, and my hip hasn't really had any problems lately, so maybe it's fine now

Posted by: DeadBolt

Heya buddy hows things? Looks like westside is rolling right around for ya! Keep on truckin glad SF is here to help ya hes a great guy!

Posted by: Rocco32

Hey Sean, some good advice from SF!! I tell you, I'd be lost w/o his help.

Widening the stance puts more stress on my hip/groin area, so make sure you warm-up to it and stretch before-hand. Back to that stretching controversy

Your grip with Deads is in your head I think. I know it was in mine. Last year when I tried Deadlifts, I couldn't pull over 345 because my grip gave out, but the grip issue was always in my mind when I approached the lift. I haven't worked grip in the meantime, when I started pulling back in May I wasn't even thinking about my grip...I just did the exercise and grip hasn't held me back at all. I pulled 450 for rack pulls a few months ago and still kept the grip. Try and not think about that or at least be confident of your ability to hold the weight beforehand.

Posted by: CaptainDeadlift

Quote:

Originally Posted by Seanp156

[/b] Deadlifts are easily my strong point for now, [b] 3. but grip is probably the biggest issue... ...

Static holds will help there.

Posted by: Seanp156

Thanks guys.... So I guess tomorrow's

ME Bench
Bench (or some variation)
work to a 1RM

Triceps
4 sets of 6

Triceps
3 sets of 8

Shoulders
2 sets of 12

I'm thinking I'll probably do skulls and pushdowns for triceps and seated DB press for shoulders.

Posted by: Cris2Blis

Posted by: Seanp156

Quote:

Originally Posted by Cris2Blis

Todays workout was pretty good... Fairly quick... No longer than 40 mins, but I didn't time it.

5 min warmup on bike

BB Flat Bench Press

95lbs x 3
135lbs x 3
155lbs x 2
175lbs x 1 - Felt much better than last time, I think form's better
185lbs x 1 PB - Fairly easy, but it slowed down a lot about 1/2 way up

Skull Crushers
60lbs x 6
65lbs x 6 PB

Cable Pushdowns
90lbs x 8 PB (here anyway)
100lbs x 8 PB - Felt a lot easier than last bench day for some reason...

Dropset Bench Dips - BW x 18

Seated DB Press (Kind of sad I was at 50lbs x 4 at one point... I think it's because I did it on leg day, so I wasn't fatigued from other upper body work)

30lbs x 6
35lbs x 6

DS Pushups
BW x 12

stretch

Posted by: gwcaton

Way to go

Several PB's

Posted by: Seanp156

Thank ya sir.

Posted by: Rocco32

Great job Sean!!

Posted by: Seanp156

Thanks Roc

Posted by: DeadBolt

Good work bud keep it up!!

Posted by: CowPimp

Lookin' Good sir. Slowing at halfway... You know what the means? Start pounding your anterior delts and triceps hard. Incline presses for next ME day and maybe some overhead pressing for accessory work.

Posted by: Seanp156

Alright, for incline presses are dumbbells fine? I generally prefer DBs over BB unless I'm maxing...

Posted by: Seanp156

Today's w/o was a bitch.... very tough... Hit some crazy PRs on DB rows though.... No idea where those came from, I was working in the 50-60 lbs DB row range during the summer.

10 min elliptical warmup

light stretching

Speed Box Squats
95lbs x 3 (warmup)
135lbs x 3 (warmup)
155lbs x 2
155lbs x 2
155lbs x 2
155lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2

Speed Deadlifts
135lbs x 3 (warmup)
185lbs x 3
185lbs x 2
185lbs x 2
185lbs x 2
185lbs x 2
195lbs x 2
195lbs x 2
Sumo deads (experimenting)
135lbs x 3 - felt *alright* first 2 reps... 3rd one generated some pain in the left hip... I really like the way these work, but my hip is a bitch when I do these

Rack Deads
225lbs x 6
185lbs x 6
185lbs x 6
185lbs x 12 (had lot left in me I guess)

Hyper Extensions
25lbs plate x 8
25lbs plate x 8
35lbs DB x 8

DB Rows
65lbs x 5
70lbs x 5 PB
75lbs x 5 PB
60lbs x 5
60lbs x 5

Leg Press
230lbs x 8
270lbs x 8
320lbs x 8 (all these felt pretty light, except the last few reps on this set)

Cable Crunches
120lbs x 12 (felt some pain in my right lat....stopped a bit, continued)
120lbs x 14 (no more pain in lat...

)

stretch ( was alone in the stretching room, then some hot girl walked in and smiled

)

Posted by: gwcaton

Looking good man

Nice job on the Db rows ! I love doing those

Posted by: Seanp156

Thank ya... I'm not sure if my mental state is helping, or if it's my diet.... Or maybe it's both.

Posted by: CaptainDeadlift

Quote:

Originally Posted by Seanp156

stretch ( was alone in the stretching room, then some hot girl walked in and smiled

)

Don't leave us hanging. Finish the story.

Posted by: Seanp156

Ahaha... there's not really much else to it...

yet

Posted by: Seanp156

Nice quick w/o today... Speed benches felt really good... and easy... SF... Is it acceptable to go up in weight on speed benches if I feel I can still maintain good form and speed? I started with a 1RM of 175, and 60% of that was about 105 and I've gone as high as 125 for speed benches and it still feels easy...

Also had a nice set of Incline DB benches today... felt pretty strong on them and maintained the same weight and reps all 4 sets.

Speed Bench
105lbs x 3
115lbs x 3
125lbs x 3
125lbs x 3
115lbs x 3
115lbs x 3
115lbs x 3
115lbs x 3

Incline DB Presses
50lbs x 6
50lbs x 6
50lbs x 6
50lbs x 6

Standing BB Military Press (pretty damn weak on these, good form and speed though)

65lbs x 8
65lbs x 8
65lbs x 8

Skull crushers
60lbs x 8

Weighted Dips (was going to do these for all 3 sets of triceps, but the first set someone was using the belt + dip station so I did skulls the first set, then they were gone when I was done)

BW + 20lbs x 6
BW x 6

Posted by: DeadBolt

Look at your mr. westside!!! Lookin solid bro!

Hows school going?

Posted by: Seanp156

Hey DB, thanks for stopping by... School's alright, but annoying... I'd rather not have it in my schedule at all right now to be honest

. I have a 4 page paper due tomorrow I haven't even started on, and I gotta get to the gym today as well...

Posted by: Seanp156

Today's w/o was pretty tough... I managed to get the 100 reps of abs in which I didn't think I'd have the stamina/stomach for before hand.

Also, today marks the official day of me starting cardio again... I've been feeling like a fatass lately, so I'm going to start off with 2 days of a week of intense 10 minute cardio sessions... I'll probably try do make it on the upper body days, but I did one session today... Felt pretty good actually.

Box Squats
135lbs x 3
155lbs x 3
175lbs x 3
185lbs x 2
195lbs x 1
205lbs x 1
225lbs x 1
235lbs x 1 PB

Ok...Here's the deal with squats... Once I get to 205 and over, I have to lean forward a bit... Not much at all the the point of it being dangerous, but it makes it so the bar hits the safety stops on the power rack before my butt hits the box by about 1 inch... Should I just not use the box on ME Squat day? I don't want to lower the stops because if I got in trouble I need them at the level they're at.... So it's either take the box away, or just keep trying to stay more upright... Again it's not a big lean at all, it just affects when my butt is at the bottom of the rep.

Romaining Deadlifts (haven't done these for a while)
175lbs x 6 PB
165lbs x 6 (would be a PB if I didn't do 175 before it)
155lbs x 6
135lbs x 6

Leg Press
180lbs x 6
270lbs x 6
320lbs x 6
360lbs x 6

Hyper Extensions
25lbs plate x 8
25lbs plate x 8
25lbs plate x 8
25lbs plate x 9

Cable Rows (wide grip with the circle hands/verticle grip things...if that makes sense)
60lbs x 12
80lbs x 12
70lbs x 12

Decline Situps
25lbs plate x 20
25lbs plate x 20 (had to close my eyes the last 8 or so reps to concentrate)

Cable Crunches
110lbs x 20
110lbs x 20

Leg Raises
BW x 20

Stairmaster - Manual Course (flat) Level 6 out of 12, 10 minutes, 90 floors climbed.

Posted by: CaptainDeadlift

Quote:

Originally Posted by Seanp156

Box Squats
135lbs x 3
155lbs x 3
175lbs x 3
185lbs x 2
195lbs x 1
205lbs x 1
225lbs x 1
235lbs x 1 PB

Ok...Here's the deal with squats... Once I get to 205 and over, I have to lean forward a bit... Not much at all the the point of it being dangerous, but it makes it so the bar hits the safety stops on the power rack before my butt hits the box by about 1 inch... Should I just not use the box on ME Squat day? I don't want to lower the stops because if I got in trouble I need them at the level they're at.... So it's either take the box away, or just keep trying to stay more upright... Again it's not a big lean at all, it just affects when my butt is at the bottom of the rep.

First, congrats on the PB.

I don't understand the comment about not being able to lower the safety stop.

Just how far apart are the stops?

Posted by: Seanp156

Technically I CAN lower them, I just think it would be unsafe to do so with the box there, before I'd have to lean pretty far forward if I got in trouble for the stops to catch the bar. The holes for the stops are probably around 2 inches apart.

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Today's w/o was pretty tough... I managed to get the 100 reps of abs in which I didn't think I'd have the stamina/stomach for before hand.

Also, today marks the official day of me starting cardio again... I've been feeling like a fatass lately, so I'm going to start off with 2 days of a week of intense 10 minute cardio sessions... I'll probably try do make it on the upper body days, but I did one session today... Felt pretty good actually.

Box Squats
135lbs x 3
155lbs x 3
175lbs x 3
185lbs x 2
195lbs x 1
205lbs x 1
225lbs x 1
235lbs x 1 PB

Ok...Here's the deal with squats... Once I get to 205 and over, I have to lean forward a bit... Not much at all the the point of it being dangerous, but it makes it so the bar hits the safety stops on the power rack before my butt hits the box by about 1 inch... Should I just not use the box on ME Squat day? I don't want to lower the stops because if I got in trouble I need them at the level they're at.... So it's either take the box away, or just keep trying to stay more upright... Again it's not a big lean at all, it just affects when my butt is at the bottom of the rep.

Romaining Deadlifts (haven't done these for a while)
175lbs x 6 PB
165lbs x 6 (would be a PB if I didn't do 175 before it)
155lbs x 6
135lbs x 6

Leg Press
180lbs x 6
270lbs x 6
320lbs x 6
360lbs x 6

Hyper Extensions
25lbs plate x 8
25lbs plate x 8
25lbs plate x 8
25lbs plate x 9

Cable Rows (wide grip with the circle hands/verticle grip things...if that makes sense)
60lbs x 12
80lbs x 12
70lbs x 12

Decline Situps
25lbs plate x 20
25lbs plate x 20 (had to close my eyes the last 8 or so reps to concentrate)

Cable Crunches
110lbs x 20
110lbs x 20

Leg Raises
BW x 20

Stairmaster - Manual Course (flat) Level 6 out of 12, 10 minutes, 90 floors climbed.

Looking good Sean

You are really taking to this type training it looks like . New pic looked good

Posted by: Seanp156

Thanks ya GW.

Posted by: CaptainDeadlift

Quote:

Originally Posted by Seanp156

Technically I CAN lower them, I just think it would be unsafe to do so with the box there, before I'd have to lean pretty far forward if I got in trouble for the stops to catch the bar. The holes for the stops are probably around 2 inches apart.

When you get in trouble while sitting on the box, you dump the bar BEHIND you.

Posted by: Seanp156

I guess, but that'd make a hell of a lot of noise... I guess screw the other people if that have a problem with it

Posted by: DeadBolt

Lookin good in here bud keep at it!!

Posted by: b_reed23

nice lookin workouts there Sean...do you like Westside better than p/rr/s??

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

nice lookin workouts there Sean...do you like Westside better than p/rr/s??

Thanks Billie... I don't know that I'd say I like it better or not, because they're totally different... Right now I like westside better because I'm wanting to gain strength as a primary goal over size, and so far westside seems to be a good routine for that. I may switch back to P/RR/S in the spring when I decide to cut (if I hit my bulking goal that is... Which is 190-200lbs by Feb, I'm currently a little over 180).

Todays workout was fairly good.. A little dissapointing though... I attribute my failure on 195 to lack of sleep... Went to bed at 3 AM, woke up at 7 AM, tried to go back to sleep, but couldn't because we have people hammering, working on our house

.

Flat BB Bench
95lbs x 3
135lbs x 3
165lbs x 2
175lbs x 2
185lbs x 1
195lbs - Failed... About 3-4 inch off chest, I got stuck and held it there trying to get it up for about 3-4 seconds then had to let it down

.

JM Presses
115lbs x 6
115lbs x 6
115lbs x 6

Skull Crushers
60lbs x 8
60lbs x 8
55lbs x 8

Front Raises (both arms at a time)
15lbs x 12

Side Lat Raises
15lbs x 12

Cardio - 10 mins stairmaster, 63 floors... Sucked compared to last session... Probably lack of sleep again....

I turned in my resume to the gym on Sunday, and the manager's been talking to me about it. She's really nice, but the only problem is with my class schedule... She needs someone to work from 2-10 PM wednesday, thursday, friday and sunday.... I can't on wednesday and thursday because I have class, but friday and sunday would be fine... So, I hope I at least get friday and sunday, then next quarter I can schedule my class around my work schedule... So, I really hope I at least get to work part time there so we can work a better schedule out later.

Posted by: Archangel

Great w/o, don't sweat it my Friend, you'll push 195 and then go to 205 like it's nothing, have faith, I do!!! Best of luck with the Gym job, hope it works out!!!

Posted by: gwcaton

I know I've said it before but .... you're doing great

200 lbs Body weight

How tall ? oops never mind

Posted by: Seanp156

5'10"

...

Posted by: Seanp156

DE Squat/dead days are by far the most demanding.... I'm thinking they take too much time to complete.... SF, if you would be able to answer a question I'd appreciate it; Should I just do squats on DE and ME days for like 2 weeks, then switch to deads on those days for 2 weeks, and continue doing that? I'm doing that on ME days right now, but I'm doing both on DE days and it takes so much time with all the accesory work added in as well... I cut the abs short, but maybe I shouldn't have even done them....

Anyway...

10 min elliptical warmup

light stretching

Speed Box Squats (box is 1 ft high)
95lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 2
155lbs x 2
155lbs x 2
155lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2
145lbs x 2

Speed Deads
135lbs x 5 (warmup)
185lbs x 2
185lbs x 2
195lbs x 2
195lbs x 2
195lbs x 2
195lbs x 2
185lbs x 2
185lbs x 2

Rack Deads
225lbs x 6
225lbs x 6
225lbs x 6
225lbs x 6

Hyper Extensions
25lbs plate x 8
35lbs DB x 8
35lbs DB x 8

Good AMs (first time doing these, kept it nice and light)
85lbs x 8
85lbs x 8
85lbs x 8

BB Rows (I don't like these nearly as well as lat pulldowns, DB rows, cable rows or machine rows...)

135lbs x 5
155lbs x 5
175lbs x 5 (double underhand, others were overhand)
135lbs x 5
135lbs x 6

Decline Situps
25lbs plate x 20
25lbs plate x 20

Hanging Leg Raises (so hard not to swing !!)
BW x 12
BW x 10
Speed Deads

stretch...

On a side note, my new diet doesn't seem to be doing much for bulking.... It's a ton of food, but so far I'm still not really gaining any weight off it and this is the 4th week I believe... Tomorrow morning, I'll weigh in and see if it's any more than last week... If not, I don't know if I should change it or what...

Posted by: gwcaton

Quote:

On a side note, my new diet doesn't seem to be doing much for bulking.... It's a ton of food, but so far I'm still not really gaining any weight off it and this is the 4th week I believe... Tomorrow morning, I'll weigh in and see if it's any more than last week... If not, I don't know if I should change it or what...

You're not gaining any weight cause your metabolism is so high and you're working out like a MadMan

Posted by: Seanp156

But.... I want to gain weight right now... And honestly, compared to some of my friends my age, my metabolism isn't all that fast.... I posted over in the diet section and Monkey said maybe add tuna in somewhere, and chicken on training days for the last meal, so I might give that a try, but it's already a hell of a lot of food without doing that...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

But.... I want to gain weight right now... And honestly, compared to some of my friends my age, my metabolism isn't all that fast.... I posted over in the diet section and Monkey said maybe add tuna in somewhere, and chicken on training days for the last meal, so I might give that a try, but it's already a hell of a lot of food without doing that...

If you aren't gaining weight, then eat more. You aren't eating in a great enough caloric excess, because you would either be gaining muscle or fat if you were. Some people have metabolisms that just don't know when to stop speeding up. Instead of gaining weight, they will just poop 5 times per day.

I was naturally a chubby kid. My metabolism was nothing special. I was somewhat active. I played soccer when I was little, and I used to play outside a lot. That doesn't hold a candle to my current level of training, and now I can eat 3800 calories at a bodyweight of 185 without gaining any weight.

Posted by: Seanp156

There's no way I can eat more than I am now.. except maybe a can of tuna, and having chicken instead of a sweet potato on training days for the last meal... I can change my diet to something with more carbs if it would help with weight gain..

For example... From like November last year to about May, I went from 157-180. My diet was not very clean, but it had a lot of carbs (that diet's on the first or second page of the journal.)... The only real animal protein I got was a couple eggs in the morning, and chicken with salad in the evening... Occassionally, I had some steak for dinner. That could also had a lot to do with the fact that I was new to weight training then, but it's still weird to think that eating this much lean meat isn't helping me gain mass...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

There's no way I can eat more than I am now.. except maybe a can of tuna, and having chicken instead of a sweet potato on training days for the last meal... I can change my diet to something with more carbs if it would help with weight gain..

For example... From like November last year to about May, I went from 157-180. My diet was not very clean, but it had a lot of carbs (that diet's on the first or second page of the journal.)... The only real animal protein I got was a couple eggs in the morning, and chicken with salad in the evening... Occassionally, I had some steak for dinner. That could also had a lot to do with the fact that I was new to weight training then, but it's still weird to think that eating this much lean meat isn't helping me gain mass...

If you can't eat more, then you won't gain weight. It's really that simple. What can't you eat more? What's stopping you? Just do it!

It's not just about protein. That is only one peice of the puzzle. How many calories per day are you eating?

Posted by: Seanp156

I can't eat more because I'm more or less constantly full when I finish my current meals.... Sometimes I won't be able to completely finish one because I'll have to eat it right before I leave for class and I'm already stuffed(I'll leave a bite or two). Another factor is time.... I'm already eating 6 meals a day, how the hell can I fit more than an extra snack or two in?

I haven't added up cals yet... I guess I should do that soon here... I'll try to do it tomorrow.

Posted by: shiznit2169

Quote:

Originally Posted by CowPimp

Hey, thats what college is all about...fast food. I am currently a freshman in college and i am eating 6 meals a day, but i am not eating enough. The reason is because 90% of the food they serve is crap. By crap, i mean pizza, burgers, fried chicken, nachos, and the list goes on.

Every once in a while, and i mean like once a week they will serve chicken, veggies, potatoes, rice, the good stuff. Even though i am eating 6 meals a day, it is extremely hard to eat consistently every 3 hours because of classes that last 3 hours with anothe class immediately following it and not to mention the several clubs that i am part of so im at a point where i cannot do anything but just wait it out. Also, the food that can be bought thats easy to eat when short on time such as tuna, bread, oats and milk are double and even triple the cost of what they are back at home. I dont have a car to go off campus to a local grocery store. It's ridiculous and i dont have that kind of money to spend every week. I have no choice but to keep up with it maintaining and then go back to my usual plan when i am home all summer.

Posted by: Saturday Fever

Yes, only do squats OR deads on any given ME/DE day.

As far as food and how to eat more, don't worry about eating more. Get yourself some super high calorie weight gainer stuff and add 2-3 of those to your daily grind. Something you can toss in a sports bottle and drink throughout the day. That way you're not constantly stuffing your face, and if you can't drink a shake now because you're stuffed, you can drink a bit now and some later and more later still.

Posted by: Seanp156

Should I do that in addition to the whey I'm taking or instead of??

Anyway... somewhat good news, I was 181.2 this morning as opposed to 180.0 last week, so maybe an adjustment isn't necessary yet

Also, since I'm supposed to do just either squats or deads on ME and DE days, should I do the opposite of what I do on DE days for ME days, or should they be the same?

Posted by: Burner02

Quote:

Originally Posted by Seanp156

I guess, but that'd make a hell of a lot of noise... I guess screw the other people if that have a problem with it

heh hehh..I remember the 1st time I tried to do 315 on squats. I was getting set...my spotter wasn't ready either...somehow I got leaned over a bit forward...well. couldn't stop the momentum..and W H A M!!!! (thatnk God for the safety bars!)
that makes a LOT of noise...but screw 'em! I got it next time!

Couple ?'s.
1) maybe didn't look hard enough, but is there posting on that west side work out? I've seen others post they do it, but haven't seen details.

2) Box squats: isnt' that where u put a bench under the path of your butt, so when it touches, you know you've gone down far enough?
If that is, isn't that more of a training tool to help you find your 'sweet spot' to where to head back up?
Leaning forward will put undo stress on your back... just me..but I rarely have a spotter, so I set the safety bars just below what is my top of thigh parallel height. When the squat bar gets close to the safety bar, I know I've done my rep and it is time to push back up...

I remember being 169 lbs....44lbs ago.... (put on some weight since the military..)

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

I can't eat more because I'm more or less constantly full when I finish my current meals.... Sometimes I won't be able to completely finish one because I'll have to eat it right before I leave for class and I'm already stuffed(I'll leave a bite or two). Another factor is time.... I'm already eating 6 meals a day, how the hell can I fit more than an extra snack or two in?

I haven't added up cals yet... I guess I should do that soon here... I'll try to do it tomorrow.

I understand how you feel. Unfortunately, you have no choice though if you want to gain weight. When I'm bulking I have to literally force feed myself until my metabolism starts to speed up due to the additional intake. Even then it isn't comfortable and I have to eat a little beyond the point of satiety.

I work a full time job and take a couple of classes too. Somehow I manage to eat 6 meals and 2 shakes a day. You have to make time. I literally eat ~1500 calories within the first 3 hours of waking up every day, and that's on a maintenance diet.

Eating is hard work. I swear it is harder than the training part. If it helps you can whip up some homemade weight gainer shakes using whey, milk, fruit, oats, healthy fats, nut butters, etc. Sometimes those are easier to stomach than whole foods.

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Should I do that in addition to the whey I'm taking or instead of??

Add it in. You need more calories, not different macros.

Quote:

Anyway... somewhat good news, I was 181.2 this morning as opposed to 180.0 last week, so maybe an adjustment isn't necessary yet

Just weigh yourself once a week. Changing 1 pound doesn't necessarily mean anything. If it steadily raises 1 pound a week for a few weeks then you're good. However, I have seen people's weights fluctuate 10 pounds in a day depending on various factors.

Quote:

Also, since I'm supposed to do just either squats or deads on ME and DE days, should I do the opposite of what I do on DE days for ME days, or should they be the same?

Don't make it too complicated. There is not best combination for everyone; it depends on your strength and weaknesses. When I did Westside, I pretty much stuck with squat variations (Mostly box squats, well bench squats) because my deadlift was outpacing my squat. If I would go for a deadlift PR and get stuck on the floor, then I would do some speed pulls for a week or two.

Posted by: b_reed23

Maybe you should just add in one weight gainer shake a day and see what that does for a couple of weeks?? If your still going up keep it where it's at, and if not add one more...just an idea! Looks great in here Sean!

Posted by: Seanp156

Today's workout was really pretty good. Very low RIs (as in, on bench, the only rest I had was writing the weight and reps on paper, then sitting back down and benching again), and everthing felt pretty good... Dips were very difficult after all the pressing work though.

Incline DB presses were really good too, I think the highest I'd gone before this was 55 x 4 or 5 for one set, but I got it for 4 sets of 55 x 6.

Also, I lied about not putting up more pictures until a few months, I just snapped some on my phone after working out.... Just to give an indication of my frame, my wrists are 6.25 inches in circumference, so yes I'm naturally pretty small boned.

DE Bench
Speed Bench
95lbs x 3 (warmup)
115lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3

DB Incline Presses
55lbs x 6
55lbs x 6
55lbs x 6
55lbs x 6

Seated DB Shoulder Press
40lbs x 8
40lbs x 8
35lbs x 8

Weighted Dips
BW + 25lbs x 5
BW + 10lbs x 7
BW + 10lbs x 5

Cardio: Stationary Bike - 10 minutes, random hill course, 10/20 resistance, 2.57 miles, 68 cals.

P.S. - Don't mind the mess in the back room, we're getting organized to maybe sell the house sometime soon...

Depsite whether I'm gaining weight or not, I'm pretty sure my body composition is changing on this diet... Plus, another thing I'm doing is having 3 scoops of protein in my shakes instead of 2 (the diet says 2-3) and also, on meals 5 and 6 (on training days) it says 2 cups of vegetables... Up until yesterday, I think I was only having about 1 cup for those two meals.

On another note, I'm going paintballing Saturday, the 12th. It's going to be pretty much all day from about 8:00 AM to 10:00 PM at night, and I'm starting to think about what to do for food... Right now I'm thinking about packing a couple protein shakes, couple bananas, couple protein bars, and a couple oat/granola bars, and maybe some vegies in tupperware and just snacking whenever I can. Yeah, it's not a good diet, but it might be the best I can do for that day. Or should I just say screw it, and eat hot dogs and fast food for that day?

I'm going to try to get up early enough to get my normal Meal 1 in.

My biggest concern is that it's the day after DE Squats/Deads, and the day before DE Bench, so it's important for recovery, and for energy the next day as well.

Posted by: b_reed23

holy crap....definetly pretty muscular!

Posted by: Seanp156

Oh wow.... I feel like I just f**ked up my lower back... I was outside bending over to take my dog off her chain to come inside and i got some pain and now it doesn't feel normal... I'll sleep on it, but tomorrow's supposed to be ME squat/dead and I was going to go for a PR on deads... I might just have to not doing anything tomorrow...

I think it might be due to the stationary bike... it seems whenever I use that, I get some abnormal back pain afterwards (never feels like this from deads or squats...)

Well, my back feels better today, but still not 100% normal.... I think I'm going to just play it safe and take today off.

Posted by: Burner02

Quote:

Originally Posted by b_reed23

holy crap....definetly pretty muscular!

yeah..and to think....people used to say...do it alot.and you'll go blind...
Now it's a workot..

(sorry..couldn't resist)

Posted by: Seanp156

Quote:

Originally Posted by Burner02

yeah..and to think....people used to say...do it alot.and you'll go blind...
Now it's a workot..

(sorry..couldn't resist)

Burner....You're a dirty man...

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Burner....You're a dirty man...

Posted by: Archangel

Watch that back my Friend, I would take off until you felt 100 %, back are a weird thing to hurt, take it easy and slow!!! Hope it feels better Brother Sean!!!

Posted by: Seanp156

I'm going to have to take an indefinate break from ME and DE squats/deadlift days for now... I might be fine by friday, I might not, but my back is getting some shooting pains... I'm gonna try ME bench on wednesday, but if it gets uncomfortable, I'm leaving the gym... I really don't know what it's from... I just bent down to get my dog off her chain, and got a bad pain in my back last night... Definately not cool.

I'm thinking it could've been from Good Mornings, Seated DB Press (spinal compression), or stationary bike....... Or of course, they all could have contributed... I won't be doing any of the exercises for a while. I'll just stand when doing DB presses for a while.

*EDIT* yeah, thanks AA, I think I might be alright for bench days, but maybe not... Also... I'm supposed to go paintballing Saturday...

Posted by: Burner02

I figured, if u were doing seated DB presses, it would be better...if standing..that would mean more stress on lower back is my way of thinking...of course, I could be wrong...

Posted by: Rocco32

My back and hips hurt after doing stationary bike as well

What's up with that? Hope you get better real soon buddy. Don't be afraid to stretch it out some and do some squats/Deads/accessory work very lightly just working through ROM. That may help.

Posted by: DeadBolt

Heya bud sorry to hear about the back! You should get that checked out its nothign to mess around with! But other then that your w/o's look good to me!

Still going paintballing? What type of marker do you shoot?

I use to play for a few years straight and was also a referee for a year or so at a loal place. As for food....we would give them one break in the middle for lunch but other then that it was non stop play for us. But if you suck you get shot fast and you could snack as long as your out of game play area.....or else they make you keeo your mask on!

Yea I want to get a big game this spring coming up....miss shooting my tippy a-5 with some sweet ass mods. My whole setup ran me like 3k or so!

Posted by: Burner02

I want the a5 w the a4/m203 mod kit. I wanna shoot grenades...

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

I want the a5 w the a4/m203 mod kit. I wanna shoot grenades...

No way I put a drop, dbl trigger (to cheap for the egrip), and my flatline do wonders. I also did some mods to the springs in the trigger so the wind pretty much sets the bastard off LOL. I stropped it of any extra useless parts and run her bare to the death. She is a great gun and takes a beating but does the job!

Posted by: Burner02

well...1st year @ D-Day...my gun goes down...go figure....I borrowed an Angel w/ the booyah (sp) grip. We were lying in the woods for an ambush...I didn't even have my hands NEAR the trigger. (Actaully, were resting on top of the marker) propping myself up. (was prone)...I barely moved...damn thing fired on its own. Almost gave away our position...

Posted by: Saturday Fever

*Some* discomfort isn't abnormal, considering the intensity level you're working in. But pain is something else. It may be due to the bike, or it may be that your body (spine, etc) doesn't like the stance you've been using. It could also be something slightly off in your form. Everyone, new and old, has form flaws. Watch some of the big timers squat in videos when they hit 900+ and you'll notice that as tight as their form looks, even THEY slip under the monster weights.

Don't push it, though, stick with your plan. When it feels right, go back to it. For your Sq/DL days, instead of using the traditional Westside/PL mentality, perhaps swap to a lower intensity hypertrophy-style lower body routine. If you need time off the heavy weights, maybe work on adding some extra mass in the core and legs. That will help you recover as well as help you when you return to a high intensity routine.

Posted by: Seanp156

Holy shit you guys posted a lot while I was in class.... Haha... I'll read in a bit... SF, I know some discomfort is sometimes normal, but this is like... when I move/twist my torso certain ways, there can be some shooting pain.... I think it's probably a pinched nerve, but it is getting better each day. Even at that, I couldn't have imagined trying to do deadlifts on it yesterday.

Good Idea though SF, I think I might just shoots for a higher rep range and leave the maxes out for a week or so.

Quote:

Originally Posted by DeadBolt

Pffft... You noobs, I'm using a Black Magic Autococker(2002) with an HPA tank.... Although I'll probably just being using my trusty Tippmann 98 Custom with the Freak Jr. barrel, and expansion champer... My tank for the cocker needs to be hydrotested... It's almost 4 years old now.

Posted by: Burner02

2 of the guys on the team have planet eclipse cockers. Veryu much nice...1300.00 or so....bit our of my price range...

Posted by: Seanp156

Heh, yeah I got mine out of sympathy after getting injured around my birthday back in my freshman year of high school... It's mind blowing how expensive paintball guns can get... I mean, you can get an AK-47 for about $400-600 !!! Of course, you can only use it at a practice range, and ammo is quite a bit more expensive than paintballs are... Though paintballs are still about $50 for 2000.

So, you're actually on a team?

Posted by: Burner02

am...was....I just posted in my journal. Gonna see what happens w/ my friend.
We had a bit of a falling out. I had an accident and totalled his '01 Suzuki GSX-R 1000. (freak accident) My insurance paid off his loan and a little more than what the bike was worth...he is coming out ahead, actaully...but he thinks I owe him more....
What sucks, tis is the guy I also go diving with annually. bad situation...

Posted by: Burner02

u are in Columbus? I have an aunt and uncle in New Albany. Anywhere near you?

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

HAHAHAHA I love cocky guyus like you b/c when I trash em the victory is that much better. I hasd a guy talkin smack with his angle so in the end we turned out challenging each other to a game. I aggreed we played 4 games:

Game 1: I borroed my buddies angle and whooped his ass in under a minute. He complained my gun was better so we went at it again.

Game 2: I used my a5...took him out from about 45yds and under 2 minutes. He bitched AGAIN bc I had the flatline and took him otu from behind a bunker b/c the ball can curve in the flatline. I said OK I'll roll again.

Game 3: I borrowed my friends spyder 8shot pistol. This one took some more time but eventually after sharing a few shots I rushed him....he paniced...I shot him in the throat. Now he bitched that my gun was smaller and I could move fasted which wasn't fair!

Game 4:I used a stock POS company gun from the 80's....it was actually the original tippman I think it was a conquest or something. Gun was easily 15 years old. I put one shot in it...and said I'll give him one free hopper to unload on me before I would attack. This went on for about 15 minutes I went nice and slow and let him try to pick me off. Eventually he got mad and just let loose on me.....but never hit me....the second I heard the dry fire I stood up and walked over to him nice and slow watching him try to reload in a panic. I stoped 10 feet from his bunker and let him reload. He finished got paint in the chamber and got up to shoot. He got 5 rounds off before I did and missed every one then shot him in the throat again. And my final words before I walked off the field "it only take one shot to shut an asshole up".

So the lesson learned here....it aint the gun my friend its the player. Sure the gun helps and to spray and pray work but sometimes a little skill and accuracy can take the game hands down

The challenage is on my man!!!!!

Posted by: Burner02

do I hear a challenge?

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

do I hear a challenge?

If ya dont hear it someone better be smellin it

Gotta have some fun now and again LOL.

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

If ya dont hear it someone better be smellin it

Gotta have some fun now and again LOL.

Haha, I'm just joking around... That's pretty funny about the angle guy though... When I used to play, I didn't play very agressively which really makes you a shitty player on PB... When I played last time with my cousin's fiance (was a bachelor party) I just said screw it and went all out... Needless to say, I was the best player out of the group of 8-10 people.

I actually might play better with a crappy gun because I don't care about... When I play with my Black Magic I tend to baby it just because it's expensive

.

Burner... Yeah New Albany's somewhat near where I live... I think it's probably a 15-20 min drive.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Haha, I'm just joking around... That's pretty funny about the angle guy though... When I used to play, I didn't play very agressively which really make you a shitty player on PB... When I played last time with my cousin's fiance (was a bachelor party) I just said screw it and went all out... Needless to say, I was the best player out of the group of 8-10 people.

I actually might play better with a crappy gun because I don't care about... When I play with my Black Magic I tend to baby it just because it's expensive

.

Burner... Yeah New Albany's somewhat near where I live... I think it's probably a 15-20 min drive.

I was just teasin ya LOL.

Yea I think it depends on the people playing. If everyone likes to just sit there and crawl all day it doesn't pay to rush sometimes b/c your gonna run into 7-10 people waiting to nail you. But if you have a running partner or two its all down hill. Then people don't know who to shoot at and if you just lay that paint down then they are done!

I just work with my group. If I was with my speedball team then the woods match would be like a giant speedballgame for us but if I'm with random people or some of my friends who like to run scenarios I will play along with em and have fun. No sense in taking all the glory and pisssing everyone off LOL.

Unless like that kid with the angle he deserved those 2 whelts in his neck!!!

Posted by: Burner02

would that be a 45 degree angle...or a 90 degree angle?

or....u meant....'Angel'.....

Just got back from lunch...am fat, and happy....

Posted by: Seanp156

Alright fellas, I just got back from the gym... Pretty good overall and my back didn't give me much trouble... I think it's getting a lot better... Still not perfect though, but almost there...

ME Bench

BB Bench Press
45lbs x 6
95lbs x 5
135lbs x 3
155lbs x 2
175lbs x 1
195lbs x 1 PB - I got it up, but form wasn't perfect... about 3/4 the way up, my elbows turned outward instead of being tucked inward. Sticking point is definately mid-way through the movement... off the chest and at the top are very easy.

Skull Crushers
65lbs x 6
70lbs x 6 PB
65lbs x 6
65lbs x 6

Cable Pushdowns
80lbs x 8
90lbs x 8
90lbs x 8

DB Front Raises (both arms at a time)
15lbs x 12
15lbs x 12

Cardio: Stairmaster - 10 minutes, 5/12 effort level, 70 floors climbed.

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

would that be a 45 degree angle...or a 90 degree angle?

or....u meant....'Angel'.....

Just got back from lunch...am fat, and happy....

Posted by: DeadBolt

Good work on the benching and skulls my man!!!!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Haha, nicely done.

Quote:

Originally Posted by DeadBolt

Good work on the benching and skulls my man!!!!

Thank ya... I think I might have been able to go up to 75 on skulls if I started with that instead of 65... Benching was alright, but I kinda don't think I'll be able to hit 205 next week... I'll give it my best though.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Well dont push it.....dont hurt yourself in time you will get there.

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

Well dont push it.....dont hurt yourself in time you will get there.

exactly.
WAY back when...my buddy and I were pushing hard to get 3 plates up...dinked up my right shoulder a little....have to be careful with it.

Do you have a spotter? Have u done negatives? Put 225 on..and resist it down for 5 - 10 seconds and have your spotter help you press it back up.
Let your muscle feel the weight.

Posted by: Seanp156

Nope, no spotter... I use a power rack... I could do negatives with higher weight and let the stops catch it, but I'd have to rerack the weight each time.

Posted by: Burner02

That can be a pain. Can u grab a spotter?
I'm more often solo, but it's easy to find someone you recognize or someone who knows what they are doing to help.
I've also had some bad spots in the past...those suck.

Posted by: Seanp156

It's a possibility... I just don't really like bothering other people in the gym... There are a few people I know that go there, but they're usually not there at the same exact time I'm benching... Then there are other people I recognize just from being there, but I don't know them.

Posted by: Burner02

Most people are happy to help. Just ask them if they will and IF they can..
(When I ask for a spot on DB presses. I make sure to tell them EXACTLY how I want spotted)

Posted by: DeadBolt

Most people will help you with the spot but negatives I dont think so. Thats more work then most are willing to allow. I mean I know some good buddies in my gym that would do it in a heart beat for me but I wouldn't trust to many people there!

Posted by: Seanp156

Yeah, there's one I'm pretty sure that would help me out, but he always goes at night (around 10 pm)... I saw him a lot during the summer when I went late, but now I go in the afternoon so he's never there.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Yeah, there's one I'm pretty sure that would help me out, but he always goes at night (around 10 pm)... I saw him a lot during the summer when I went late, but now I go in the afternoon so he's never there.

I dont think you would have a problem just asking a random person to spot you though. I train alone and there is no one but cardio queens in my gym while I w/o so I can't even get a spot if I wanted anymore.

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

but negatives I dont think so. Thats more work then most are willing to allow.

you sir, have a point...but it never hurts to ask...

Posted by: Pylon

I get asked to spot by people I don't know. I have never turned anyone down for 2 reasons. First, it's kind of flattering to be the guy they trust holding all that iron above their head, and second no one asks more than one set per day, and usually one per week. I have no problem spotting someone if it doesn't interrupt my lifting, and I bet most people feel the same way.

Posted by: Triple Threat

I agree with Pylon. Spotting someone doesn't take long, and if it's in-between your sets, what's the difference? Most of the time someone asks for a spot it's for low reps anyway. How long does that take? 20 seconds? Rarely does someone ask for a spot trying for 10 or 12 reps.

Posted by: Burner02

exactly.

Posted by: Seanp156

Today's workout was really pretty nice... First time I've done squats for higher reps in a while and they're WAY better than they used to be, both in strength and stamina.

5 mins warmup elliptical
light stretching

BB Squats
155lbs x 10
185lbs x 10 (highest before was 185 x 5 with worse form...)
205 x 8 (same as above)

Romainian Deadlifts (went easy on these)
135lbs x 10
135lbs x 10
135lbs x 6 (forearms were on fire by this point...)

Leg Press (went easy again... slight back pain on warmup set, but was fine after that)

180 x 6(warmup)
270lbs x 10
270lbs x 10

Hyper Extensions
BW x 20

WG Lat Pulldowns
90lbs x 12
100lbs x 12
110lbs x 10
100lbs x 8
90lbs x 10

Leg Raises
BW x 20
BW x 15

Stretch

Posted by: Burner02

hey-
way to go on the squats!

Posted by: Seanp156

Thank ya

. I think next time I do them for reps, I might try 225 for 4-6 or so.

Posted by: Burner02

there ya go! I usually try and keep my squats in a higher rep range...for some reason, the 4-6 range doesn't really get it for me.

Posted by: Seanp156

The problem with higher reps on squats for me is I'll feel like puking after a couple sets til the end of my workout... So I'm basically fighting that the whole time I'm in the gym

... I think the work I've been doing with 1RM is really working well by getting me adjusted to heavier weights, gives me more confidence when I try them for reps.

Posted by: Burner02

I actually look forward to that feeling a bit....if I go heavy...I don't feel like I have done the work...I wanna have to wobble out one rubber legs when I leave...

Posted by: Burner02

do u use a belt?
I personally only use a belt now if I am going heavy.

Posted by: Seanp156

No, I don't even have a belt... I have gloves and straps but never use them... I used to use gloves quite a bit when I first started then I dumped them a few months later... I used the straps I got probably once or twice, but didn't really like em.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

I wanna have to wobble out one rubber legs when I leave...

Let me introduce you to some weight room cardio - Squat & Leg press supersets, with about a 30-40 second RI. ATF, of course.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Let me introduce you to some weight room cardio - Squat & Leg press supersets, with about a 30-40 second RI. ATF, of course.

That is on my list for next week.

Posted by: Pylon

Quote:

Originally Posted by Seanp156

The problem with higher reps on squats for me is I'll feel like puking after a couple sets til the end of my workout... So I'm basically fighting that the whole time I'm in the gym

... I think the work I've been doing with 1RM is really working well by getting my adjusted to heavier weights, gives me more confidence when I try them for reps.

But that's hlaf the fun of squats! Watching everyone around you marvel at the load, then watch you the rest of the time to see if you hurl. Plus, if you are a little green and they are where you want to be, if you stand there staring at them, they'll move!

Posted by: DeadBolt

Good work buddy! I will admit I now use a belt on my squats since I hurt my back a while ago....I'm sure one day I will stop but with all the heavy deadlifting I do I don't feel my back regains the strength soon enough. I deadlift first thing in the week so it kills to squat without a belt.

Posted by: Seanp156

Overall, a pretty good w/o today, especially considering the lack of food yesterday, and how tired I was after paintballing.... Haha, I went to be at midnight last night (the earliest in about a month and a half) and got up at noon... hahaha 12 hours of sleep

. Got a few PR's so I can't complain with that. Diet's going well now, and I'm more or less consistently up to 182 in the morning compared to 180.

5 min elliptical warmup

Speed Bench (about 15 seconds RI's on all these... Just enough time to get up, record weight and reps and get back on the bench)
95lbs x 5 (warmup)
115lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3

DB Incline Press
60lbs x 6 PR
60lbs x 6 PR (kinda)
55lbs x 6
55lbs x 6

Standing BB Military Press
75lbs x 8
85lbs x 8 PR - I hit 85 x 5 on seated before, but never standing)
80lbs x 7
75lbs x 8 (accidently did an extra set

)

DB Overhead Presses (both arms)
45lbs x 8
45lbs x 8
40lbs x 8

stretch

Posted by: gwcaton

Nice wo Sean

Getting strong, nice job on the PR's

Posted by: Seanp156

Overall pretty good w/o... My main complaint is thinking of exercises to do for hams after deadlifts... Leg press is alright, but isn't the greatest exercise for hams.... Leg curls don't really seem like they'd help much if at all for improving squat/dead strength, good AMs are tough on my back, and Romanian deads are getting repetitive.

Also, it seem to me that my biceps are lagging some compared to everything else... My triceps are lookin